As with any sport, tennis players who want to hit the ball harder, run faster, and improve their stamina on the court take training seriously. Here are five tennis instruction tips that should be a part of every successful player’s routine.

5 Key Exercise & Tennis Instruction Tips

1. Exercise While Standing Up

Since you spend the majority of time on your feet while playing tennis, exercising in a standing position as you train will benefit your game more than exercising from a seated or floor position. X-band walks and lunges build leg strength and coordination while standing upright.

2. Train With Weights

Weight training is an important component of any comprehensive tennis instruction program. It teaches you to stabilize and control body movement and builds muscle mass. When lifting weights, inhale as you load up the muscles and make them contract. Exhale as you lower the weight, contracting your core to maintain balance.

Train Movements, Not Muscle Groups

Don’t focus on isolating muscle groups when it comes to tennis. Instead, strengthen body movements in an integrated fashion by completing a series of exercises that incorporate bends, twists, jumps, and arm swings, all movements that you do on the court.

Try Explosive Training

If you want to play tennis with speed, you need to train explosively. This will enable you to return balls with the most power possible. Explosive exercises, including squats, vertical jumps, heavy ball throws, and hill sprints, engage the body’s largest muscles.

Train for the Season

For best results on the court, arrange tennis instruction and training around the season. In the preseason phase, focus on building strength and muscle. Lift moderately heavy weights, performing barbell squats, dead lifts, dumbbell triceps extensions, and reverse crunches.

As you move into the start of the season, shift your focus from strength to power. Lift weights at high speed and with explosive intent, resting between sets. The goal is to complete each movement as quickly as possible. Medicine ball push presses and standing twists will help keep your arms strong match after match.

Continue your training in the off-season. Although the off-season is a time of rest and renewal, you should maintain your fitness level functional training classes or private fitness lessons.

If you’re seeking tennis and fitness instruction, look no further than LifeSport Athletic Club – Lincolnshire. As a staple in the community for over 40 years, they’ve become the go-to health club for active families and adults. Club members will benefit from functional training, yoga, tennis instruction, Sportlates classes, and more. To learn more about their programs or enroll, give them a call today at (847) 913-2000, or stop in and take a look around.